Heart It Races (Tabata Sprints)

Today's workout was 2 minutes long (or short). I first learned of Tabata Sprints from Chuckie V in Solvang, California. He has a pretty nice tabata run down, as opposed to bike down, on his blog (link located lower right of this page).

Without any bib shorts, and therefore feeling quite unmotivated to ride, this evenings post-work ride became quite short and much quite'er intense. 6x20second all out efforts with 10seconds recovery between intervals. This workout served as a two-in-one expirment. This would be my starting point for many Tabata workouts to follow this offseason. Also it served as cleat placement test. But first, the workout by the numbers:

22 minute warmup:

-10' build 120-230watts-

-20/40/20 x3 (20'' about AT+10%/40'' easy spin/20'' @ 300-400w build)

-5' easy with random accelerations

Main set=6x20'' all out efforts w/ 10'' recovery:

1. 723 Watts

2. 622

3. 370

4. 418

5. 408

6. 412

Max HR 175

This workout, named for Izumi Tabata, Ph.D who learned of the workout via Japan's National Speedskating team. According to Tabata's research these interval sessions increased athletes (who did them 5x a week for 6 weeks) V02Max by 14% and increased their aerobic capacity 28% (vs athletes who cycled at 70% V02Max for 1 hour 5x a week for 6 weeks).

My legs, heart, and lungs were screaming 8 seconds into the first effort. I was ready to quit after 2.5 intervals, however Drew and Jason were both onhand to make sure I suffered. Jason did the workout just a few minutes ago tonight, his text read, "holy crap, that is insanely hard, I thought I was gonna puke."

I'll shoot to continue this workout once a week for the next 4 months and track my progress, for which I anxiously await it's occurance.

Drew attempting (unsuccessfully) to manipulate where in his body the 20g of protein in his Clif Builder Bar will repair his freshly broken down tissue

Also today: Oh had fun defying the very purpose of a wetsuit by attempting to dive to the deepest depths of the Endless pool to suck up free floating particles with the water hose (video to come) Drew vs Twinkie